Crossfit W.O.D

Strength:

A) Back squat 5x5xEWT

B) BackSquat find 5RM

C) Est 3RM Thruster from Racks

D+) Est 1RM Thruster from Racks

 

MetCon: Todays Metcon is in memory of Powerlifting sportsman and world record holder Konstantīns Konstantinovs who passed away yesterday.  KK was known for his massive Raw deadlift of 426 with no belt sleeves or straps.

“Double K”

15 min Partner AMRAP 

 

P-1 100m Farmer carry

P-2 AMRAP

4 Deadlift 150/115

6 Burpee

8 sandbag squat 40/25kg

 

Alternate each time partner returns from run

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Strength Accessory W.O.D

Strength/Skill: Clean&Press
1-1-1-1-1-1
(25min time cap)

MetCon:In Front of Running Clock
5 Rounds For quality

7 Power Cleans
5 Push Press
3 Thrusters

* 20min time cap, 1min rest Between rounds.
*Use 50-70% Clean&Press